Ingredients
Here is an update on an old-fashioned favourite! With pantry staples on hand, this dinner will be perfect to make anytime and remember to use canned salmon with the bones which is also a source of calcium. You can enjoy this dish out of the pot if you don’t want the breadcrumb and cheese crust, but you may love that extra crunch!
- 2 tbsp (30 mL) canola oil
- 1 small onion, diced
- 1 stalk celery, diced
- 2 cloves garlic, minced
- 1/2 tsp (2 mL) dried thyme
- 2 1/2 cups (625 mL) broad/large egg noodles (6 oz/175 g)
- 1 1/2 cups (375 mL) vegetable broth
- 1 can (354 mL) evaporated milk
- 1/2 tsp (2 mL) ground mustard
- 1/4 tsp (1 mL) pepper
- 1 can (213 g) sockeye salmon with the bones, drained
- 1 cup (250 mL) mixed diced frozen vegetables
- 1 cup (250 mL) shredded old cheddar cheese, divided
- 1/2 cup (125 mL) panko breadcrumbs
- 2 tbsp (30 mL) chopped fresh parsley
Preparation
In an ovenproof saucepan heat oil over medium heat. Cook onion, celery, garlic and thyme for about 4 minutes or until softened. Stir in noodles, broth, milk, mustard and pepper. Simmer, stir-ring occasionally for about 8 minutes or until noodles are tender but firm.
Meanwhile, mash salmon and bones with fork. Stir in salmon, vegetables and 1/2 cup (125 mL) of the cheese.
In a small bowl, combine remaining cheese, breadcrumbs and parsley. Sprinkle over top of noodle mixture and broil about 4 inches (10 cm) from heat for about 3 minutes or until golden.
RECIPE TIP
If you do not have an ovenproof saucepan, you can use a regular saucepan and transfer the mixture to an ovenproof casserole dish for broiling.
Nutritional Information
-
390
-
16g
-
6g
-
70mg
-
480mg
-
3g
-
40g
-
9g
-
13%
-
27%
-
30%
-
8 µg
-
23 µg
-
400mg
-
23g
-
≥60mg
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium, vitamin D, protein, magnesium and vitamin K while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
